There have been a lot of blogs and forum discussion about every minutia of this race. This blog post isn't to rehash those details. What follows is a list tips and course highlights that if I were a first time TTT racer, I'd love to know.
#1 Triple T Rule - if you're adjusting your effort any time during the weekend because you feel like you're going too slowly...come Sunday afternoon, you’ll probably wish you hadn’t.
The Swim
The Swim
Very long, shallow, clean beach entry. Small, spring fed lake. Very spotty with extreme warm and cold spots. Blah, blah, blah, something about water snakes, never seen any.
The Bike
Beautiful, rural southern ohio park roads and zig-zag and climb through Shawnee SP. The course is hard because there is a ton of climbing. Long climbs and short but there is also a ton of descending. You'll constantly be making decisions about gearing. I checked my garmin files from the 2011 race. I had my computer take 5 mile splits and within each little segment I had max speeds between 35-45 mph. That's a testament for the terrain variability. Slow climbs, screaming descents. Repeat.
If you have a power meter use it to keep you honest. Every little power spike over the course of the weekend will come back to haunt you on Sunday afternoon. Error on the side of thinking you should have ridden each course faster! Standing in your granny gear to keep the bike upright will usually happen right before you spin out your 53-12. IMO, a 12-27t is definitely not overkill!
Assuming sufficient bike handing skills, 90% of the technical descents can be taken at speed but with caution (hands on brakes, not aero). Watch the riders ahead of you as they twist and turn through the countryside. Seeing them slow down or disappear around a corner will give you an idea of what's ahead.
Race 2 in particular has a nasty downhill section that everyone will be talking about. It's a ways after you climb up Thompson Hill, looking at a map, I'd guess that it's on Tick Ridge Koening Rd. Take your time on this downhill as there is a nasty left hander at the bottom. There should be volunteers and spray paint all over the road to warn you of what's ahead. Do not ignore the warning. Don't let my write up scare you, just ride with focus, concentrating on what might lie ahead. Races 2 and 4 are definitely not "zone out and ride" courses. (race 3, out and back TT, will allow you to get into more of a rhythm.
From memory, the roads were in astonishingly good condition but there are numerous little bridges and stream crossings that are similar to a rough set of train tracks. IF YOU LOSE A BOTTLE, STOP AND GET IT. They'll be littered all over the road and if you're lucky you'll see them and prepare for a bump and then a bottle check. Anyone who doesn't stop for a dropped bottle and falls behind on their nutrition/hydration could pay dearly! Also, don’t get stuck in the middle of nowhere with a mechanical. DNF any race and you’re out for the weekend. At a minimum, make sure you have a flat kit!
The only Aid Station on the bike all weekend is on Sunday after Lap 1 of the bike course. You have to loop back into the parking lot at transition and stop off at one of many tables. They'll have huge jugs of water and INFINITE (usually) to fill your own bottles. Most people set their extra bottles (pre-filled) and other needs out on the table before the race starts. It's kind of a cluster but the simplicity is beautiful!
The Run
The Lamp Black Trail is a seasonal fire road where the run is held all weekend. Footing is typical for a dirt fire road. There may be a handful of washed out and/or loose sections but usually nothing major. The "road" climbs slowly out of T2 and winds its way up for about 2.75 miles and then has a sharp decent for a 1/4 mile before you get to the turn around.
Sunday – Race 4
The Little Smokies 1/2 on Sunday (TTT Finale) is probably one of the toughest 1/2s out there and you'll be doing it on tired legs. If at any time on Saturday you’re thinking , "maybe I should speed up a little" remind yourself about this warning, if not, Sunday could really suck!
The hardest part of the run course is the steep climb after the turn around. Many will find walking more economical, especially on lap 2 Sunday. By the time you reach the finish line, you'll agree climbing hills gets all the credit but it's the long downhills that really destroys the legs!
For fueling calculations and race expectations for the finale, if you’re a first timer and you race smartly all weekend, add 45min to your best ½ ironman time. If you blow you pacing, add 1 ½ + hrs. Seriously.
Here's a Garmin link to the bike portion of Race 1. Cycle though the "Next Activity" button to see all 4 of the bike courses http://connect.garmin.com/activity/87427690
Hope that helps. Shoot me a comment, I’d love to field questions if you have any!
Race Safe!
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